Warm Up
2 rounds
2 min cardio (ski, row, ab)
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
45-60s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
30-45s hip bridges with pause at top
then start strenght part

Strenght
2 rounds (+2.5kg bp ja 1.25-2.5kg wpu) isommilla sarjapainoilla kuin edellisellä kierrolla)
5 Pause Bench Press + 5 weighted Strict Pull Up
3 Pause Bench Press + 3 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
2-3 min rest bwn sets

Set 1: 65/40%
Set 2: 75/60%
Set 3: 85/80%
Set 4: 70/45-50%
Set 5: 80/65-70%
Set 6: 90/85-90%

Metcon
Emom 6
odd : wall ball shots x 10-15 reps
even : db bench press x 10-15 reps
straight to
Emom 6
odd : db snatch x 12-16 reps
even : ring row x 12-16 reps